CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice Warm Up

+ PVC on Bench/Floor

+ Triceps smash on BB

Strength

Front Squats – 4′ to build up to the working weight

5 x 3 (across), Add a little weight from last week (5-10lbs)

Front Squat (5 x 3)

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Cool Down/Stretch

couch stretch

banded hamstring

banded supine twist

calf/achilles stretch